WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • EMOM 21 Workout

    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

    ScaledWOD
    EMOM 21:
    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

  • Sunday EMOM Workout

    EMOM - For 6 Rounds
    A) 10-18 Cal. Row
    B) 15-20 reps of Situps/Toes-to-bar
    C) 8-12 lengths of Line Facing Burpee + Shuttle Run
    D) X-reps of Renegade Rows + Pushups
    E) 10-18 Cal. Bike

    rest 2min between rounds

  • For time Workout

    3-6-9-12-15:
    Bar-over burpees
    Power snatches (35/50 kg)

    ScaledWOD
    3-6-9-12-15:
    Up down
    Hang power snatches

  • Jähy Workout

    3 Kierrosta

    10+10 Splittikyykky 2x kp/kk

  • Maanantai 6.2.23. FN Workout

    Treeni 1
    Warm Up
    3 rounds
    1:00 cardio machine
    5 strict burpee (punnerrus tiukkana)
    10 med ball squat jump (small jump)
    10 v-ups

    Strenght
    Squat Program session 4
    Back Squats
    10 and 3x8 reps @55-62-67-71%
    Front Squat 3-4x5reps @1x60 and 2-3x70%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon
    10 min emom
    6-8 burpee box jump 50/60cm / target above
    step down, you can alternate rep with partner (1box)
    Muista turvallisuus! (Cap yourself on 40s eac round, goal is about 30s work / 30s.off.
    then
    Accumulate 40-60 alt leg v-ups couple mins after metcon afap

  • WOD Workout

    Aikaa vastaan YGIG

    100Cal Koneella
    100 Seinäpalloa
    100Cal Koneella

    TC: 30min

  • 🇫🇮This Feels Like a Familiar Burn🇫🇮 Workout

    For time (in a Team of 3):

    • 5min Row/Ski/Echo Bike max cal
    • 312 Cal Standing Bike Erg (104 cal each)
    • 5min Row/Ski/Echo Bike max cal
    • 312 KB Swing USA (104 reps each) 24/16kg
    • 5min Row/Ski/Echo Bike max cal
    • 104 Rower over Burpee (Jump or Step Over)

    Timecap 45min.

    *In the Bike Erg and KB Swings, one does and two other rests. Split the reps as you wan’t.
    *Vary the machines(row,ski,echo bike) with your team members.
    *104 Rower over Burpees is total reps. Split the reps as you wan’t.

  • OPTIONAL Workout

    3rounds:

    3-10 strict pull up
    10-15 banded pull part

  • wu pe (024) Workout

    2 rounds:
    1:30 erg moderate pace
    5 kip swing
    3+3 one arm arnold press in squat posit.

    Strict pull up progressiossa:
    *Kuminauha avusteinen ylätalja lattialla istuen +
    Negative pull up

    *Kipping pull up/Banded kipping pull up

    Movement prep before workout:
    10 Abmat sit ups
    10 Air squat
    6 Alternating pistol squats ( scale: box / bench pistols)
    6 Alt lunge jumps
    3 t2b

  • 10,9,8,7.....1 Workout

    10,9,8,7....1

    10,9,8,7...1 for time:
    Wall balls 9/6 kg
    HR push-ups
    Kettlebell swings 32/24 kg

    TC: 12 min